Soothe & Calm Lesson 4: Soft Hands On Your Back to Restore Your Nervous System

To help you through times of stress and anxiety, David Zemach-Bersin has recorded five free Soothe & Calm audio exercises. Safe and short, these sensory-learning exercises are 18-25 minutes long and will bring your brain and body back to a relaxed, restorative neurological state.
BEFORE YOU START

To do the exercise, please find a comfortable place to lie down. You can lie on a mat, rug, or blanket on the floor. If you lay on a bed, move the pillows out of the way, so you can rest flat on your back.

To communicate clearly with your brain and nervous system:

• Do each movement slowly
• Use minimal muscular effort
• Make each movement small
• Make each movement easy and comfortable
• Rest for a moment between each movement
• Don’t do any movements that are uncomfortable
• Don’t push, force, stretch or make an effort.
• Turn your attention inward so you can sense and feel yourself.
• When the lesson is over, notice everything that feels different. Your awareness is powerful!

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